One-Pan Mediterranean Chickpea Stew with Tomatoes and Spinach
A hearty vegetarian stew simmered in one pan with chickpeas, fresh spinach, and diced tomatoes, seasoned with aromatic herbs. This mediterranean-inspired vegan (vegan) ready in about 30 minutes pairs extra virgin olive oil, medium yellow onion, garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 260 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 3 tbsp extra virgin olive oil
- 1 medium yellow onion
- 4 cloves garlic cloves
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 14 oz diced tomatoes (canned)
- 2 cups cooked chickpeas
- 1 cup vegetable broth
- 6 cups fresh spinach
- 1 tsp kosher salt
- 1/2 tsp freshly ground black pepper
- 2 tbsp fresh lemon juice
- 1/4 cup chopped fresh parsley
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Peel and dice 1 medium yellow onion and mince 4 garlic cloves.
- Step 2: Heat 3 tbsp extra virgin olive oil in a large deep skillet over medium heat until shimmering.
- Step 3: Add the diced onion to the skillet and sauté for 5 minutes until translucent and fragrant.
- Step 4: Stir in the minced garlic, 1 tsp ground cumin, and 1 tsp smoked paprika, cooking for 1 minute until aromatic.
- Step 5: Add 14 oz canned diced tomatoes with their juices, 2 cups cooked chickpeas, and 1 cup vegetable broth to the skillet. Stir to combine.
- Step 6: Simmer the stew over medium-low heat for 10 minutes, allowing flavors to meld and sauce to thicken slightly.
- Step 7: Add 6 cups fresh spinach to the skillet and cook, stirring gently, for 2-3 minutes until the spinach wilts.
- Step 8: Season the stew with 1 tsp kosher salt and 1/2 tsp freshly ground black pepper. Remove from heat.
- Step 9: Stir in 2 tbsp fresh lemon juice and 1/4 cup chopped fresh parsley. Serve warm with crusty bread or over rice.
Frequently asked questions
How long does One-Pan Mediterranean Chickpea Stew with Tomatoes and Spinach take to make?
Total time is about 30 minutes (10 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover One-Pan Mediterranean Chickpea Stew with Tomatoes and Spinach?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep extra virgin olive oil from drying out.
Can I substitute ingredients in One-Pan Mediterranean Chickpea Stew with Tomatoes and Spinach?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale One-Pan Mediterranean Chickpea Stew with Tomatoes and Spinach for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is One-Pan Mediterranean Chickpea Stew with Tomatoes and Spinach vegan?
Yes — this recipe is tagged vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
